Jessica Vargas
Vitamin C yakakosha kuhupenyu - izvo hazvigoneke. Zvisinei, pane hurukuro yakawanda pamusoro pehuwandu hwevhitamini C yaunofanira kutora zuva rega rega. Zvinodiwa zvevhitamini C zvinonzi zviri pamutemo 100 mg chete. Vanachiremba veOrthomolecular vane maonero ekuti izvi hazvisi zvakakwana.
Vitamin C (ascorbic acid): Linus Pauling akatora 18 gramu zuva nezuva
Vitamin C (inozivikanwawo se ascorbic acid) inogona kudzivirira kubva kuzvirwere, kusanganisira gomarara - muAmerican chemist uye muhwina weNobel Prize Linus Pauling akagutsikana neizvi. Iye pachake akatora 18 g ye ascorbic acid pazuva, kupfuura iyo yakakurudzirwa zviri pamutemo 100 mg yevhitamini C pazuva. Idi rokuti akafa nekenza yeprostate yezvinhu zvose inowanzotorwa seuchapupu hwokuti madosi epamusoro evhitamini C akanga asingashandi. Dzimwe nguva kutora kwake vhitamini C yakawanda kunotonzi ndiko kwakonzera kenza yake.
Idi rokuti Linus Pauling akangofa pazera ramakore makumi mapfumbamwe namatatu rinowanzofuratirwa. Ichokwadi ndechokuti hapana anoziva kana, pasina mizinga yakakwirira ye ascorbic acid, vangave vakafa kare kana kubva kune chimwe chirwere. Zvirwere zvemwoyo, somuenzaniso, zviri pakati pezvisakiso zvinozivikanwa zvikuru zvorufu. Vitamin C, zvisinei, inoonekwa seyakanyanya kudzivirira kune izvi zvirwere. Asi Linus Pauling akauya sei nepfungwa yekuti huwandu hwakanyanya hwevhitamini C hunogona kunaka?
Kare, vanhu vaisafanira kutora vhitamini C
Muviri wemunhu wakambokwanisa kugadzira vhitamini C pachayo. Mhuka zhinji dzinoyamwisa dzinogona kuita izvi nanhasi. Asi nei vanhu vakarasikirwa nekukwanisa kugadzira vhitamini C munguva yekushanduka-shanduka? Tinogona kungofungidzira pamusoro peizvi, semuenzaniso, kuti pakanga paine kuwandisa kwekudya kwakapfuma muvhitamini C mumasikirwo saka vanhu vaigona kuita pasina kugona uku.
Zvinonakidza, zvisinei, kuti mhuka dzinogona kubudisa vitamin C pachadzo dzinobudisa kakawanda kuwanda kwevhitamini C iyo vanhu vanodya nhasi kuburikidza nekudya: Magiramu akawanda pazuva uye mumamiriro ezvinhu anonetsa anogona kuwedzera kugadzirwa kagumi. Linus Pauling akagumisawo kubva pane izvi kuti chinodiwa chevhitamini C chemunhu chakakwira zvakanyanya kupfuura zvatinofunga uye, pamusoro pezvose, zvakanyanya kudarika zvatinodya neapuro rinosungirwa pazuva uye mashizha mashoma elettuce. Ngatitangei kutarisa mabasa evhitamini C, ipapo ruzivo rwezvino pamusoro pemushonga chaiwo.
Vitamin C uye ascorbic acid
Vitamin C inowanzonzi ascorbic acid. Kunyatsotaura, vhitamini C haina kunyatsofanana ne ascorbic acid. Ichokwadi kuti kutaura kwemakemikari, vhitamini C iL-ascorbic acid, kureva chimiro chakanyanya cheascorbic acid. Kune zvakare ascorbic acids inogona kushandurwa kuita L-ascorbic acid mumuviri, senge dehydroascorbic acid. Dehydroascorbic acid is L-ascorbic acid yakasanganiswa neokisijeni. Ose ari maviri L-ascorbic asidhi uye dehydroascorbic acid anowanikwa muzvikafu.
Asi kunewo mamwe ascorbic acids, akadai seD-ascorbic acid, asina vhitamini C mhedzisiro nekuti muviri haugone kuashandisa. Iyo D-ascorbic acid ndeye z. B. inoshandiswa sechinhu chinochengetedza muchikafu. Vitamin C naizvozvo is ascorbic acid, asi kwete yese ascorbic acid inewo vhitamini C.
Zvinhu zvekuwedzera vhitamini C zvinodiwa
Kusiyana neizvi, vhitamini C inodiwa inofungidzirwa kuva yakakwirira kune vanoputa, vakadzi vane pamuviri uye vanoyamwisa, uye vanhu vanorwara):
Vakadzi vane pamuviri: 105 mg
Vakadzi vanoyamwisa: 125 mg
Vanosvuta: 135 mg
Vanosvuta: 155 mg
Ikozvino hapana kurudziro yepamutemo kune vanhu vanorwara. Nekudaro, chinodikanwa chavo chevhitamini C chinogona kunge chakakwira zvakanyanya kupfuura chevanhu vane hutano. Nokuti vanhu vane zvirwere vanowanzova nekushaya vhitamini C.
Kushaikwa uku kunogona kutsanangurwa kune rumwe rutivi nekuderedzwa kwekudya kwekudya nekuda kwechirwere uye kune rumwe rutivi nepamusoro oxidative stress, izvo zvinoreva kuti yakawanda vitamini C inodiwa.
Muchinyorwa chakabatanidzwa pazasi, isu takatotaura kuti kutora vhitamini C kunoderedza nguva inopedzerwa nevarwere vari mudzimba dzevarwere. Vatsvakurudzi vakadzidza izvi vane maonero ekuti muchiitiko chekurwara, 1000 kusvika 4000 mg yevhitamini C inofanira kushandiswa zuva nezuva (nemuromo).
Kudya kwevhitamini C kwakawedzera
Madyiro anoita vanhu achinja zvakanyanya nemazana emakore: Kufambira mberi muindasitiri yezvekudya kwave kureva kuti vanhu nhasi vangangodya vhitamini C shoma kupfuura zvavaisimboita.
Nemhaka yekutakura uye kuchengetwa kwezvokudya, pamwe chete nekugadzirisa nekugadzirisa kwayo, yakawanda yevhitamini C muzvokudya zvedu inorasika.
Kusiyana neizvi, kufambira mberi uku kweindasitiri yezvekudya yemazuva ano kusati kwaitwa, kudya kwevanhu kwaiva nemichero ichangotanhwa uye muriwo mbishi. Saka munhu anogona kubvunza kana zuva nezuva vhitamini C inodiwa haina kunyanya kukwira pane yazvino fungirwa.
Vacheche 'vhitamini C inoda
Izvo zvinodikanwa zvezuva nezuva zvevachangozvarwa ndeye 20 mg yevhitamini C - orthomolecular vanachiremba vanokurudzira 50 mg pazuva. Chii chiri chokwadi?
Zvidzidzo zvakasiyana-siyana zvakaratidza kuti vhitamini C yakakosha pakati pe50 ne90 mg parita yakaonekwa mumukaka wevakadzi vane yakakwana yevhitamini C yekudya - inotsanangurwa ipapo se120 mg.
Semutungamiri, zvinodiwa zvezuva nezuva zvemukaka wemwana wevhiki imwe chete zvinopiwa se200 kusvika ku250 ml yemukaka wechipfuva (kunyange, zvechokwadi, kwete mucheche wese anofarira kunwa zvakafanana). Tichifunga 250 ml, mwana anogamuchira pakati pe12 ne22 mg yevhitamini C pazuva. Izvi zvinoreva kuti semukadzi anoyamwisa ane vitamin C ye120 mg pazuva unogona kusatombosvika zvinokurudzirwa zviri pamutemo 20 mg kumwana wako - zvichienderana nekuti yakawanda sei vhitamini C mukaka wako wezamu.
Zvichida ichi ndicho chikonzero nei nyanzvi dzemishonga yeorthomolecular dzinokurudzira vanaamai vanoyamwisa kuti vatore 2000 mg yevhitamini C pazuva. Ehe, iwe unogona zvakare kushandisa z. B. 500 kusvika 1000 mg yevhitamini C pazuva inogona kusarudza nzvimbo yepakati.
Zvokudya zvine vitamini C
Sezvo muviri wemunhu usingakwanise kuburitsa vhitamini C pachayo sezvirimwa uye mhuka zhinji (kunze kwemaprimates epamusoro, zviremwaremwa zvinodya michero, nenguruve), inofanirwa kupihwa. Nzvimbo dzakanakisisa dzevhitamini C michero nemiriwo mitsva.
Iwo anoenderana vhitamini C maitiro pa100 g anogona kuwanikwa mumatafura ari pazasi. Kuti ukwanise kuenzanisa, zvikafu zvine vhitamini C shoma asi zvinodyiwa kazhinji dzimwe nguva zvakare zvakanyorwa. Pakupera kwechinyorwa ichi, iwe zvakare uchawana zvinonaka zvekubika zvakapfuma muvhitamini C.
Vitamin C inorasikirwa kuburikidza nekubika nzira
Muviri unobatsira zvakanyanya kubva mumiriwo nemiriwo kana ichidyiwa yakabikwa uye nyowani sezvinobvira, sezvo huwandu hwakakosha hwevhitamini C hunorasika panguva yekuchengeta nekubika:
- Kubika: 50 muzana kurasikirwa
- Vaping: 30 muzana kurasikirwa
- Kupisa: 25 muzana kurasikirwa
- Kudziya zvakare: Imwe 50 muzana kurasikirwa
Kana muriwo ukabikwa mumvura, kunyange huwandu hwakanyanya hwevhitamini C hunorasika nekuti vhitamini C inonyungudika mumvura uye imwe yacho inopinda mumvura yekubikisa (semuenzaniso 65 muzana kana broccoli yakabikwa kwemaminitsi mashanu). Saka kuti vhitamini C mumvura yekubika irege kupera mumvura, unogona semuenzaniso B. yemasosi kana soups.
Kutorwa kwevhitamini C
Vitamin C inonyudzwa mudumbu diki. Kubva ipapo, vhitamini inopinda muropa nerubatsiro rwekutakura mapuroteni uye inoparadzirwa mumuviri wose. Passive diffusion inogona kuitawo chikamu chidiki mukutorwa kwevhitamini C kubva muura, asi izvi zvinoda kumwe kuferefetwa.
Vitamin C inobva yachengetwa muuropi, lenzi yeziso, spleen, uye adrenal glands. Munguva yekusakwana, uropi hunokwanisa kuchengetedza vhitamini C zvakanyanya kuchengetedza kushanda kwehuropi - pamutengo weimwe nhengo. Zvinofungidzirwa kuti mavhitamini anonyungudika mumvura akadai sevhitamini C anochengetwa mumuviri kwemazuva kusvika kumavhiki, nepo mafuta-anonyungudika anochengetwa kwemwedzi inoverengeka. Kuwedzerwa kwevhitamini C kunorongwa neitsvo uye kubudiswa muweti.
Zvisinei, kuwanda kwevhitamini yakabatwa kunobva pakuti muviri unoda zvakadini panguva ino. Semuenzaniso, vanhu vanorwara, sevanoputa, vanoda vhitamini C yakawanda kuchengetedza chiyero chevhitamini C muropa. Nekuda kweizvozvo, vane yakakwira vhitamini C inodiwa kupfuura vanhu vane hutano.
Vitamin C kushomeka - zvikonzero uye zviratidzo
Kushaikwa kwakanyanya kwevhitamini C kunogara kwemwedzi yakati wandei kunozivikanwa se scurvy. Izwi rokuti ascorbic acid rinobva kune "anti-scurvy acid". Ichi chirwere chekushaya vhitamini chinonyanya kuzivikanwa kubva munyaya dzekare dzemugungwa. Kubva muzana remakore rechi15 kusvika kuzana remakore rechi18, scurvy yaionekwa sechimwe chezvikonzero zvikuru zvekufa kwevafambisi vegungwa nekuda kwekushaya kudya kwakakwana uye kusavapo kwezvokudya zvine vitamini C pakufamba kwenguva refu.
Nhasi, kushayikwa kwakakomba kwevhitamini C kwave kushoma. Zvinotendwa kuti scurvy inogona kudzivirirwa nediki se10 mg yevhitamini C pazuva. Nekudaro, kushaikwa kwevhitamini C kwakadzika kuchiri kuitika - uye pamwe kazhinji kazhinji kupfuura zvaungafunga.
Dzivirira uye gadzirisa kushomeka kwevhitamini C
Izvo zvinodikanwa zvezuva nezuva zvekutenderedza 100 mg yevhitamini C zvinosvika nekukurumidza: maranjisi maviri angave akakwana. Nekudaro, sezvo zvinodikanwa zvevhitamini C uye kuwanda kwekushaikwa kwevhitamini C yakadzikira ingangove isingatarisirwe nhasi, zvakakodzera kutora madosi epamusoro evhitamini C pane anokurudzirwa zviri pamutemo.
Wana vhitamini C kuburikidza nekudya kwako
Sezvineiwo, edza kuwana vhitamini C yakawanda sezvinobvira kubva mumichero nemiriwo, sezvo izvi zvoga zvine zvimwe zvinhu zvinokosha zvakawanda. Ona matafura ari pamusoro pezvokudya zvakapfuma mu vitamini C. Mumichero nemiriwo, vitamini C inowanikwa mukusanganiswa kwechisikigo nezvose zvinoshandiswa - izvi zvinobvumira muviri kushandisa vitamini C zvakakwana.
Zvisinei, vanachiremba vema<em>orthomolecular vanonyora kuti vhitamini C inodiwa yavanokurudzira haichakwanisi kuitwa kuburikidza nekudya nhasi. Uye zvechokwadi: Kana iwe ukatarisa mabikirwo ari kumagumo echinyorwa ichi, ese ane chikafu chakapfuma muvhitamini C, iwe uchakurumidza kuona kuti haugone kutora zvinopfuura 300 kusvika 400 mg yevhitamini C pazuva. Zviyero zvakakwirira zvinofanirwa kupihwa nezvokudya zvinowedzera.
Vitamin C mukurapa uye kudzivirira zvirwere
Sezvo vhitamini C inosimbisa immune system uye ine antioxidant mhedzisiro, inogona kuita basa mukurapa nekudzivirira kwezvirwere zvakawanda. Sekureva kwevanachiremba ve orthomolecular, zvirwere zvese zvinosanganisira maitiro ekuzvimba mumuviri zvinogona kudziviswa kana kupesvedzerwa zvakanaka nerubatsiro rwevhitamini C.
Izvi zvinosanganisira allergies, chirwere chemoyo, chirwere chebundu, autoimmune zvirwere, hepatitis, rheumatic zvirwere, nezvimwe zvakawanda.
Zvirwere zvemwoyo zvinokonzerwa nekushaya vhitamini C
Zvirwere zvemoyo zviri pakati pezvikonzero zvinowanzoitika zvekufa muGermany. Mitsipa yakamanikana, iyo inokonzerwa nekuisa mumidziyo (arteriosclerosis), inowanzokonzera izvi. Kana tsinga yeropa yakavharwa zvachose, chirwere chemoyo, sitiroko kana imwe nhengo infarction inoitika.
Zvinotozivikanwa kuti vhitamini C inodzivirira mwoyo. Semuenzaniso, vatsvakurudzi veDanish vakawana kuti avo vaidya michero nemiriwo yakawanda uye vaiva nehuwandu hwevhitamini C muropa ravo vaiva ne15% yengozi yakaderera yehosha yemwoyo kana ichienzaniswa nevaya vaidya zvishoma michero nemiriwo vakadya miriwo.
Asi kushaikwa kwevhitamini C kungatova honzeri yechirwere chemwoyo here? Nokuti kunyange ne-latent vhitamini C inoshaya, kugadzirwa kwe collagen kunokanganisa, iyo inoderedza midziyo. Panzvimbo pe collagen, muviri zvino unobudisa cholesterol, iyo inoshandiswa kugadzirisa nzvimbo dzisina simba mutsinga. Kana cholesterol ichiwanda mutsinga, tsinga dzinoita nhete. Pamusoro pezvo, BP inokwira nekuti tsinga hadzisisiri dzakatsetseka.
Nokufamba kwemakore, zviratidzo zvinokura zvinonyanya kubatanidzwa nokuchembera, zvakadai se<em>high cholesterol, high blood pressure, mwoyo usina simba, zvichingodaro. Muchokwadi, inogona kunge iri kushaikwa kwevhitamini C.
Zvichida haisi kushayikwa kwevhitamini C chete kunotungamirira kukukura kwezvirwere zvemwoyo, asi musanganiswa wezvikonzero zvakawanda. Nekudaro, hazvikuvadze kuve nechokwadi chekuti une vhitamini C yakakwana yekudya kuitira kuti uderedze njodzi yechirwere chemoyo.
Vitamin C inobatsira kurwisa mavhairasi
Mukuwedzera, iyo inonyanya kuzivikanwa mhedzisiro yevhitamini C ndeyekuti inodzivirira kubva kumavhairasi. Semuenzaniso, ongororo dzinoratidza kuti huwandu hwe500 mg kana kupfuura hwevhitamini C pazuva hunobatsira kudzivirira zvirwere zvevhairasi zvakaita sedzihwa nefuruu. Huwandu uhu hunofanirawo kukwanisa kuderedza mafambiro ezvirwere izvi.
Masikirwo evhitamini C anowedzera akadai seacerola powder, pamwe chete nekudya kwakakwana, zvinogona kukubatsira kuwana 500 mg yevhitamini C pazuva. Nekuti 1 g yeacerola poda yatova ne134 mg yevhitamini C.
Vitamin C inoderedza kusawirirana kwehistamine uye allergies
Vhitamini C inogona zvakare kuderedza zviratidzo zvehistamine kusashivirira nekuti inodiwa kuti enzyme inonzi diamine oxidase ishande. Iyi enzyme ine basa rekuputsa histamine mumuviri. Nekuti vanhu vanotambura nehistamine kusashivirira havagone kutyora histamine zvakakwana. Ivo, saka, vanobata kune chikafu chine histamine nekusashivirira maitiro. Nekudaro, vhitamini C inovandudza kuparara kwe histamine ne diamine oxidase.
Histamine inoitawo basa mukusawirirana nemuviri: Muchiitiko chekusawirirana, muviri unoburitsa huwandu hwakanyanya hwehistamine pane zvakajairika. Izvi zvinotungamira kune zvakajairwa zviratidzo senge mhino inomhanya, itching, uye kushatirwa mucous membranes.
Vatsvagiri vepaYunivhesiti yeErlangen vakawana kuti 7.5 g ye ascorbic acid inopihwa intravenously yakaderedzwa yakakwira mazinga ehistamine neanosvika makumi matatu muzana. Nekudaro, mubvunzo wekuti vhitamini C inofanirwa kupihwa sei zvakanyanya kuitira kuderedza histamine mazinga evanorwara neallergies uye vanhu vane histamine kusashivirira kwenguva refu haisati yajekeswa. Nekuti hazvizivikanwe kuti iyo histamine level inokwira nekukurumidza sei mushure mekuiswa.
Kunwa vhitamini C yemuromo iyo inogona kupararira zuva rese ingangove yakanyanya mhinduro yekudzikisa histamine mazinga mukufamba kwenguva.
Vitamin C inodzivirira gout
Ongororo yevanosvika zviuru makumi mana nezvinomwe vatori vechikamu vechirume yakawana kuti kudya kwezuva nezuva kwevhitamini C kusvika ku47,000 mg kwakaderedza njodzi yekurwiswa kwegout ne1500%. Nekudaro, madosi ari pasi pe45 mg haana kuratidza mhedzisiro. Izvo hazvina kuita mutsauko kana vatori vechikamu vakatora vhitamini C chete kuburikidza nekudya kwavo kana nerubatsiro rwezvekudya zvekuwedzera.
Vatsvakurudzi vakagumisa kuti kuwana vhitamini C kuburikidza nekudya uye zvinowedzera zvinogona kubatsira kudzivirira gout. Zvisinei, zvigumisiro hazvibvumi kuti mhedziso ipi neipi iitwe pamusoro pengozi yegout muvakadzi uye muvanhu vane gout.
Gout chirwere cherheumatic umo makristasi euric acid anoumba. Makristasi aya anotungamirira kumarwadzo anorwadza mumajoini. Vitamin C inowedzera kubuda kweuric acid uye nokudaro inoderedza uric acid iri muropa uye kuumbwa kwemakristasi.
Vitamin C inodzivirira kubva kune cataracts
Cataracts chirwere chemaziso umo munhu anenge abatwa chiono chinova chakasviba nekuda kwekuita oxidation muziso. Zvidzidzo zvakaratidza kuti vhitamini C inodzivirira kubva kugomarara. Zvisinei, izvi zvinongoshanda chete kana vhitamini C inopinzwa kuburikidza nemichero nemiriwo. Mishonga yezvokudya, kune rumwe rutivi, yakanga isina simba.
Izvi zvinoratidza kuti chimwe chinhu chinogona kunge chiri chekuita chekudzivirira pamwe chete nevhitamini C.
Vitamin C overdose
Kana vhitamini C yakakura kudaro sezvatsanangurwa mundima yapfuura ikashandiswa, mubvunzo unomuka wokuti kune vhitamini C yakawandisa here. Sezvo vhitamini C ichinyungudika mumvura uye yakawandisa ichibuda muweti, kukuvadzwa kunobva mukuwedzeresa zvinenge zvisingaiti.
Kana muviri ukawana ascorbic acid yakawandisa kamwechete, izvi zvinogona kutungamirira kumatambudziko emudumbu akadai semanyoka. Ndeipi dose inobatwa nemudumbu zvine hunyoro inosiyana pamunhu nemunhu. Senguva dzose, unofanira kuteerera muviri wako. Vhitamini C kubva mumichero nemiriwo ingave yakatenderwa zvirinani, asi izvi zvinoreva kuti madosi epamusoro haagone kunyura.
Chaizvoizvo, kutora madosi makuru e ascorbic acid - ingave nemuromo kana intravenously - inonzi yakachengeteka. Kana iwe ukaenzanisa zviratidzo zvezvimwe zvirwere kana migumisiro yeimwe mishonga ine ngozi yenguva pfupi yekuwana manyoka, chisarudzo chiri nyore kune vamwe vanhu.
